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Map your eating habit: cue, routine, reward, then swap

Map your eating habit: cue, routine, reward, then swap

Your night snack is a loop of cue, routine, and reward. Find the real reward, keep it, and swap the eating, that is the whole tool.

14 Jul 2026 · Burnie Academy
habit-loop cue-routine-reward cravings burnie-method

You eat the same snack at the same time each day. You do not even decide. Your hand just reaches for it. That is a habit loop running on its own. This is not the 'habits beat willpower' argument or the 'log-before-eat' habit. Those are different articles. This is the cue, routine, reward loop as a diagnostic tool. You map your own eating habit, find the real reward, swap the routine, and keep the reward.

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